How long should you take an ice bath for the first time?

Author: Corrine O'Connell  |  Last update: Wednesday, July 2, 2025

Don't jump into the full 15 minutes: Start with 2-5 minutes and slowly increase your time in an ice bath. Over several weeks, move up to 10 minutes and eventually 15 minutes. Only immerse part of your body: Start by taking ice baths that only immerse your legs.

How long should a beginner ice bath take?

The health benefits of cold-water therapy start from 30 seconds and are delivered at around 2 minutes. For first-timers, we'd recommend up to 1 minute or until a shiver response, whichever comes first. Check the temperature and adjust if needed.

Is 5 minutes in an ice bath enough?

You should also know that prolonged exposure to an ice bath, beyond the recommended 15 to 30 minutes, can increase your risk of hypothermia. The recommended minimum period for cold water immersion is 5 minutes, however this can be adjusted to suit individual needs and tastes.

How to do an ice bath for the first time?

We would recommend for those using ice baths for the first time start off by staying in the bath for shorter durations and slowly build up the length of your ice baths over time towards the 15-minute mark.

What should I do immediately after an ice bath?

Slowly Begin the Warm-up Process: Drying Off and Covering Up

To prevent this, take your time to dry off thoroughly and wear warm, comfortable clothing immediately after the ice bath. Wrapping yourself in a cozy towel or robe and wearing dry socks can help retain body heat and initiate a gentle warming process.

How to SURVIVE Your First Ice Bath or Cold Plunge

What not to do after an ice bath?

Post-ice bath, proper aftercare is essential to maximize benefits and prevent adverse effects: Warm Up Gradually: Slowly warm up your body by wrapping yourself in a towel and drinking a warm beverage. Avoid hot showers immediately after, as sudden temperature changes can be stressful.

Should you sleep after an ice bath?

While stepping into an ice cold bath might be a shock to the system, the melatonin output that follows has an amazing calming effect. Time your ice bath less than 20 minutes prior to your bedtime for the best results and the deepest possible sleep.

What does a 3 minute ice bath do?

Taking an ice bath lowers your body temperature and triggers more blood flow to your core. After an ice bath, your body temperature rises, and blood flow returns to your tissues. Ice baths may help improve alertness, reduce pain, and decrease inflammation.

What to wear in an ice bath?

Ice bath clothing: What you wear into your ice bath is up to you. We recommend that people new to ice baths wear a T-shirt and shorts, but some people choose to wear a sweatshirt, booties, and gloves. Most experienced ice bathers wear at least a bathing suit.

Can you overdo a cold plunge?

While cold plunging has numerous benefits, staying submerged for too long can introduce potential risks. Prolonged exposure to colder temperatures may lead to hypothermia, where the body loses heat faster than it can produce, resulting in symptoms like shivering, confusion, and fatigue.

What are the cons of ice baths?

“An ice bath can cause reduction in blood flow to the extremities in peripheral vascular disease; increase in blood pressure in those with high blood pressure and increased risk of hypothermia in patients with impaired ability to regulate body temperature — as may be the case with poorly-controlled diabetes,” said Dr ...

Is it better to cold plunge in the morning or at night?

The morning hours can be an excellent time to dive into a cold plunge routine. With the body just awakening from sleep, the shock of cold water triggers the sympathetic nervous system, giving you an instant energy boost and heightened alertness.

What does ice water do to your face?

The cold water constricts blood vessels and stimulates circulation. This rush of blood to the face helps deliver oxygen and nutrients to the skin cells, promoting a healthy and radiant complexion. Improved circulation also aids in reducing puffiness and under-eye bags.

Is 5 minutes good for an ice bath?

Specialists consider it safe to stay submerged in an ice bath for 2-5 minutes. Increase the duration gradually to 15 minutes. Get out as soon as you start shaking or shivering. This will minimize health risks such as hypothermia and frostbite.

Should I wear socks in an ice bath?

Wear booties to help keep your toes warm! Most pros wear booties. If you don't have booties wear socks and that will help too. Take ice baths regularly as part of your post work out routines and you will see an increase in your performance because your body will be fresh and ready to go day in and day out!

Can I take a hot shower after an ice bath?

In conclusion, to reap the full benefits of an ice bath, it is essential to wait at least 2 hours before taking a warm shower or bath. Maintaining proper circulation, controlling body temperature, and considering the use of a timer can contribute to an optimal recovery experience.

How do I prepare for my first ice bath?

Before beginning your cold therapy journey, here are some essential things to know.
  1. Prepare mentally and physically for the experience. ...
  2. Don't push too hard. ...
  3. Go easy on the water temperature at the beginning. ...
  4. Don't stay in your ice bath too long. ...
  5. Have a buddy nearby.

What not to do after a cold plunge?

After a cold plunge, dry off and warm up by getting dressed in dry clothes. You can sip a warm beverage and move to a heated area. But don't head straight for a sauna or hot tub, because the extreme heat could cause too much stress on your body.

Is a cold shower as good as an ice bath?

Ice Baths Are Better than Cold Showers for Workout Recovery

A recent meta-analysis found that the most effective protocol is 11-15 degrees C (50-60 degrees F) for 11-15 minutes. Ice Baths will be more effective than a cold shower in this sense, partly due to your own confidence and conviction.

Should I ice bathe every day?

Should you take an ice bath every day? While not recommended, it is possible to take a cold plunge every single day and still feel the benefits.

How many calories does a 10 minute ice bath burn?

It takes a lot of energy to keep your body warm, so you'd think that calories would melt away. However, studies show that a ten-minute cold plunge will only burn 10-20 additional calories.

Why do I feel dizzy after sauna and cold plunge?

The sauna causes blood vessels to dilate, and the cold plunge causes them to constrict rapidly. This sudden redistribution of blood flow in your body can potentially make you feel dizzy.

What to do after first ice bath?

Deep breaths — Deep, slow breaths can help regulate your body temperature and calm your nervous system. Slow re-warm — Unless you are practicing contrast therapy, resist the urge to immediately jump in a hot shower after your ice bath. You'll get the most benefit if you slowly and naturally warm your body.

Is it better to cold plunge at night or morning?

Key Takeaways. Time your cold plunges based on the desired benefits: morning for an energy boost, post-exercise for muscle recovery, and evenings for relaxation and better sleep. Ease into cold plunging with short exposures.

How long after ice can I shower?

An immediate hot shower could cause a rapid increase in blood flow, potentially leading to lightheadedness or fainting. Experts recommend waiting at least 10-15 minutes after an ice bath before taking a shower. This allows your body to naturally warm up and your heart rate to return to normal.

Previous article
What is the fastest muscle to develop?
Next article
What does a 10 minute ice bath do?